So I have been thinking about actually committing myself to a few short term goals and thought It would be a good idea to write them out.
Short term (4-6 weeks)- I'm adding back in some heavy days so here are my goals for the next 6 weeks
Bench Press Flat (all for 3-5+ reps)
(1) 255,265,275
(2) 260, 270, 280
(3) 265,275,285
(4) 270, 280, 290
(5) 275, 285, 295
(6) 280, 290, 300
Back Squats (3-6+ reps)
(1) 335, 345, 355
(2) 340, 350, 360
(3) 345, 355, 365
(4) 350, 360, 370
(5) 355, 365, 375
(6) 360, 370, 380
Deadlifts- I'll still be going lighter on these
(1) 185, 225, 275, 295, 335, 385x10 (already completed this week
(2) 185, 225, 275, 315, 360, 405xAMAP (beat 8 reps)
(3) 185, 225, 275, 340, 385, 430xAMAP
(4) deload, 185, 225, 275
(5)Recalculate based on above
JM Press- This is a completely new exercise for me. It will be replacing skull crushers but I would like to get really strong on it. I hear its great for triceps development. (I will probably suck and be really weak at it so I might start at 185 and work my way up, Maybe get to 205 for a good amount of rep in 6 weeks?)
Last exercise I want to track will be V bar Pull ups with weight. I unfortunately have never done these because our damn gym does not have them! But I will make an effort to attach the v bar thingy to one of the straight pull up bars by the squat rack- My goal is to hit 20 at bodyweight and bw+60 for 10 reps
I think that it is really difficult and unrealistic to try and get really strong on everything so these will be the main exercises I will emphasis. I did not include close grip bench presses but I'm trying to bring those up as well but I will be doing them for higher reps so I'm guessing it will be slow to progress.
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